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What is Bloating?

Bloating is the unpleasant feeling of swelling in the abdominal area. The sensation can feel similar to being excessively full with an uncomfortable "tightness" and can be accompanied by other symptoms such as growling, gas, or general pain. There are many different reasons that bloating occurs, but most of the origins are related to poor gut health and slow digestion.

Foods that help metabolize other food, eliminate waste, and speed up digestion, can generally help alleviate bloating. The following ten foods help rid you of unpleasant bloating symptoms and get back to feeling like yourself.

Click the following link to learn more about digestion.

1. Peppermint Tea

Drinking peppermint tea regularly can help reduce bloating symptoms in just one month. Mint is often used as a digestive aid and can be consumed in the form of a tea, or peppermint oil as a supplement. The properties in mint are capable of soothing inflammation in the gastrointestinal tract. It's often recommended to have peppermint tea after a big meal to help with digestion.


2. Bananas

Bananas are known for their ability to alleviate diarrhea, curb constipation, and combat water retention. One medium-sized banana has 422 milligrams of potassium, a mineral that helps maintain proper sodium levels. Controlling sodium levels helps reduce water retention over time.

3. Cayenne Pepper

The capsaicin in cayenne pepper increases the flow of digestive enzymes through the intestines, which reduces gas and bloating. Capsaicin can also kill bad bacteria that sits in the stomach and intestines. Ridding your gut of this bacteria also rids you of unpleasant symptoms. Spice up your meals with cayenne for added health benefits.

4. Yogurt

Probiotics are considered a good bacteria and are often found in high-quantities in probiotic yogurt. Probiotics help your body better digest and absorb food. The best yogurt selections are the plain, probiotic, and non-fat selections.


5. Ginger

Ginger is a known food/drink that is recommended when feeling sick. That's because ginger is an herbal remedy for stomach problems as it contains high levels of anti-inflammatory and antibacterial properties. Ginger contains a digestive enzyme called zingibain that is capable of breaking down protein. You can create homemade ginger tea to reduce inflammation and stop gas and bloating.


6. Lemons

Lemons contain high levels of vitamin C and are known to help with a number of health benefits. The composition of lemons and lemon juice is similar to our digestive juices. Because of the hydrochloric acid in lemons, drinking lemon water can actually help relieve unpleasant symptoms including bloating and indigestion. Simply add a few fresh lemons to your water and help your body move waste through your system more efficiently.


7. Melons

Watermelon, honeydew, and cantaloupe are not only delicious, but they are also surprisingly beneficial to our digestive systems. Melons have an extremely high water content that can hydrate your body and act as a diuretic. The 90% water content of melons helps you urinate away excess water or salts that may leave you feeling bloated.

8. Cilantro

People seem to either love cilantro or hate it, but it turns out our digestive systems love it! The oil composition of cilantro has been proven to work just the same as digestive medication by relaxing digestive muscles and calming overactive guts. IBS sufferers in a recent study saw alleviated symptoms after consistently supplementing cilantro as compared to placebo medication.

9. Kiwi

Two kiwis a day keep the bloating away. In fact, "a study by researchers in Pacific Asia found that Irritable Bowel Syndrome (IBS) sufferers who ate two kiwi a day for four weeks had less constipation and a general lessening of IBS symptoms than those who didn’t". Kiwis are high in fiber and can speed up the slow movement of waste through the digestive system.

10. Asparagus

This vegetable is a must-have for anti-bloating. Asparagus flushes away excess water from your system so that the discomfort of bloating is relieved. Asparagus also contains prebiotics (different from probiotics), which support the growth of healthy bacteria.

Goodbye Bloat

Adding these ten foods in your well-balanced diet regularly can significantly help balance your digestive system and reduce bloating and inflammation. Learning the best foods to eat and what to avoid can help with your overall health. Remember to avoid salty foods and eat more foods that are high in fiber, rich with probiotics, and high in water content. Find ways to add these ten healthy, anti-bloating ingredients to your daily diet and watch your symptoms fade.

More Information From DR-HO'S


  1. Cherney, Kristeen, (2015). Bloating After Eating Bananas. Live Strong. Retrieved from http://www.livestrong.com/article/504612-bloating-after-eating-bananas/
  2. Foods That Beat The Bloat. Eat This, Not That. Retrieved from http://www.eatthis.com/8-food-remedies-for-bloating
  3. Petitjean, Charlene, (2015). Best and Worst Foods for Bloating. Health. Retrieved from http://www.health.com/health/gallery/0,,20802995,00.html#best-asparagus-0
  4. Sinrich, Jenn, (2016). 8 Foods to Eat Tonight to De-Bloat by Tomorrow. Women's Health. Retrieved from http://www.womenshealthmag.com/food/foods-to-help-de-bloat
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